By Dan Dingman on SwimSwam

SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.

Workout Context

  • Purpose:  Base building
  • Target age group:  9-12 years old
  • Target level:  Age Group (Intermediate), Age Group (Advanced)
  • Weeks until target meet:  < 1 week
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on

The Workout

1×300 @ 4:30, 50 FR/25 scull
3×100 @ 1:50, 50 FL kwb, 50 FR drill: sharkfin
3×50 @ 1:00 FL single arm/FR alsb
3:00 break

    2×25 @ :30 surf drill
    4×25 @ :30, BK, 7+ uwdk to fast BO
    6×25 @ :30 FL arms FR legs, work on FL recovery.
    8×25 @ :30, odds FL fast, evens FL kick on back in streamline.
3:00 break

    4×25 @ :45 front scull w/chest pulse
    3×75 @ 1:30 FL/BK/BK, desc 1-3, work on turns.
    :30 rest
    1×50 @ 1:00 FL AO
    1×25 @ :30 smooth FR
2:00 break

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

AO is All Out fast, max effort. Race and descending, with focus on great legs and perfect Fly.

Stephen Clendenin
Dulles South Riding Head Coach, Nations Capital Swim Club

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

Read the full story on SwimSwam: Daily Swim Coach Workout #279

Source: Swimming – SwimSwam